section 5 - behaviour change
TRANSCRIPT
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SVQ Level 3SVQ Level 3Instructing Physical ActivityInstructing Physical Activity
& Exercise& Exercise
Angus College
RAF Leuchars
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Behaviour ChangeBehaviour ChangeClient History and Attitude to Exercise
Lecturer - Steve Oakley
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BehaviourBehaviour ChangeChange
Client history and attitude to exerciseClient history and attitude to exercise
y Identifying and understanding the psychological benefitsof exercise
y Identifying the potential barriers to exercise participation
y Principles of behaviour change - Stages of ChangeModel(Prochaska and DiClemente)
y Determinants of behaviour change and the cognitive andbehavioural processes to progress through the stages ofchange
Learning OutcomesLearning Outcomes
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BehaviourBehaviour ChangeChange
Client history and attitude to exerciseClient history and attitude to exercise
Understanding of Motivational and exercise adherence
strategies:y programming/prescription strategies
y the principles of motivational interviewing
y behavioural and outcome goal setting
y
social supporty social reinforcement
y attentional strategies
Learning OutcomesLearning Outcomes
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Identifying andIdentifying andunderstanding theunderstanding the
psychological benefits ofpsychological benefits of
exerciseexercise
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WWhat are the psychologicalhat are the psychologicalbenefits of exercise?benefits of exercise?
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They are........They are........
y Improved self-esteem and greater sense of self-relianceand self-confidence
y
Improved mental alertness, perception and informationprocessing
y Increased perceptions of acceptance by others
y Decreased overall feelings of stress and tension
y Reduced frustration with daily problems, and a more
constructive response to disappointments and failures
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Identifying and understandingIdentifying and understanding
the psychological benefits ofthe psychological benefits ofexerciseexercise
y The psychological benefits of regular exercise canbe as significant as the physical.
y Some, such as better self-esteem, come as anindirect result of exercise and are fairly subjective
y
Others are a direct consequence of chemicalactivity triggered by physical exertion
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Identifying and understandingIdentifying and understanding
the psychological benefits ofthe psychological benefits ofexerciseexercise
y Brain chemicals released during exercise,such as serotonin, dopamine,norepinephrine, and endorphins, havestrong effects on mood, helping reduce
feelings of anxiety, stress and depression,while also helping to strengthen yourimmune system.
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Identifying and understanding theIdentifying and understanding the
psychological benefits of exercisepsychological benefits of exercise
y Sometimes known as
the molecule ofhappiness
y produced in the Pinealgland
Serotonin
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Pineal Gland
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Identifying and understanding theIdentifying and understanding the
psychological benefits of exercisepsychological benefits of exercisefunctions of serotonin in the human body
include the control ofAppetite
SleepMemory and learning
Temperature regulation
Mood
Behaviour
Cardiovascularfunction
Muscle contractionEndocrine regulation
Depression
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Identifying and understanding theIdentifying and understanding the
psychological benefits of exercisepsychological benefits of exercise
y produced in several
areas of the brainy Its main function as a
hormone is to inhibitthe release of prolactinfrom the anterior lobeof the pituitary.
dopamine
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prolactinprolactin
It stimulates the mammary glands to produce milk
Prolactin provides the body with sexual gratification after
sexual activity
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Identifying and understanding theIdentifying and understanding the
psychological benefits of exercisepsychological benefits of exercise
y Affects parts of the brainwhere attention andresponding actions are
controlledy Directly increases heart
rate in the fight or flightresponse
y Has a neurotransmitter
role when released inthe brain as an anti-inflammatory agent
Norepinephrine
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Identifying theIdentifying thepotential barriers topotential barriers to
exercise participationexercise participation
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barriers to exercisebarriers to exercise
participationparticipationy time constraints
y health or ageing
y motivation, attitude or encouragement
y availability or accessibility of facilities.
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barriers to exercisebarriers to exercise
participationparticipation TimeTimeyWork commitments
y Childcare commitments
y Housework
y A range of caring responsibilities
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barriers to exercisebarriers to exercise
participationparticipation HealthHealthy Acute Obesity
y Acute CHD
y Acute recent injury Soft tissue, MuscleTendons & Ligament, Bones & Joints
y Acute recent illness
y Age related illness Acute osteoporosis
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Behavior ModificationBehavior Modification
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Learning ObjectivesLearning Objectives
y Describe the principles of behavior change
described in the transtheoretical model.y Discuss motivation and other factors that
influence exercise adoption and adherence.
y Describe appropriate behavior change
strategies to use with individuals indifferent stages of motivational readiness.
(continued)
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Learning ObjectivesLearning Objectives (continued)(continued)
y Describe how relapse prevention can be
applied to exercise behavior.y Identify effective communication skills
necessary to motivate and support healthbehavior change.
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Principles ofBehaviourPrinciples ofBehaviour
ChangeChange
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Helping IndividualsHelping IndividualsChange Health BehaviorsChange Health Behaviors
y Knowledge
A theoretical model to explain and predictbehavior (transtheoretical model)
Factors that influence health behaviors:attitudes, beliefs, and behavioral skills
y Skills Behavior change strategies matched to stage ofmotivational readiness
The ability to listen effectively and respondempathetically
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TransTrans--theoreticaltheoretical ModelModelofBehavior ChangeofBehavior Change
Theoretical foundation: The transtheoretical
model of behavior change Behavior change is a dynamic process involvingattitudes, decisions, and actions.
Individuals progress through distinct, oftennonsequential stages of change.
Intervention strategies must be matched to thestage a person is in.
(continued)
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TranstheoreticalTranstheoretical ModelModelofBehavior ChangeofBehavior Change (continued)(continued)
Stages of change in exercise
Precontemplation: inactive, not consideringexercise
Contemplation: inactive, considering beginningexercise within next 6 mo
Preparation: plan to begin program within 1 mo
Action: active at criteria level for less than 6 mo
Maintenance: active at criteria level for 6 mo ormore
(continued)
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TranstheoreticalTranstheoretical ModelModelofBehavior ChangeofBehavior Change (continued)(continued)
Attitudes, beliefs, and behavioral skills that
influence behavior change Self-efficacy (belief in capability to engage in aspecific behavior successfully)
Decisional balance (evaluating the pros and consof the target behavior)
Processes of change (strategies used to changebehavior)
x Experiential/cognitive
x Behavioral
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StagesStagesofBehavior ChangeofBehavior Change
Stage Goal
Pre-contemplation Begin thinking about becoming more
physically active
Contemplation Prepare to take action
Preparation Set reasonable and realistic exercise
goals
Action Resist relapse
Maintenance Enhance exercise experience
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Promoting Exercise:Promoting Exercise:Targeting Precontemplators andTargeting Precontemplators andContemplatorsContemplators
Key factors
Individual characteristics Social influences
Environmental dynamics
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Promoting Exercise:Promoting Exercise:Individual CharacteristicsIndividual Characteristics
y Exercise history
y Motivationy Perceived behavior control
y Self-efficacy
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Promoting Exercise:Promoting Exercise:Environmental DynamicsEnvironmental Dynamics
y Cues or prompts
y Access to facilitiesy Lack of time (real, perceived, skill related,
motive)
y Natural (climate, geography)
y Constructed (quality of workout facilities,traffic)
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ConsiderationsConsiderationsfor Marketing Exercisefor Marketing Exercise
y Reduce the perceived costs and increase
the perceived benefits of being active.y Provide practical support and
encouragement.
y Include motivational prompts suited to the
target group.y Reduce environmental barriers.
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Enhancing Adherence: Methods ofEnhancing Adherence: Methods ofBehavior ChangeBehavior Change
y Assess.
Physiological (physical fitness, health) Psychosocial (goals, motivation)
y Evaluate past attempts at change.
y Self-monitor to identify barriers and
supports.
(continued)
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Enhancing Adherence: Methods ofEnhancing Adherence: Methods ofBehavior ChangeBehavior Change (continued)(continued)
Enhance self-efficacy through the following:
Set up mastery experiences(PositiveCompetence)
Provide verbal encouragement.
Provide successful models.
Offer information about normal physiological
responses to exercise and how to interpret them.
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Methods ofBehavior Change:Methods ofBehavior Change:Goal SettingGoal Setting
y Define goals in behavioral terms
(measurable).y Set specific goals. (SMART or SMARTER)y Make the goals flexible.y Include short-term and long-term goals.y Make the goal challenging but achievable.y Address physiological factors.y Consider environmental influences.y Provide timely and specific feedback.
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Methods ofBehavior Change:Methods ofBehavior Change:ReinforcementReinforcement
y Temporally close to target behaviour
y Tangible or intangibley Meaningful to the participant
y Addition of something positive or removalof something negative
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Methods ofBehavior Change:Methods ofBehavior Change:BehavioralBehavioral ContractsContracts
Principles
Contracts should specify goal-directed behaviors. Terms should be very clear.
Contracts should be generally positive.
Contracts should be fair.
Procedures should be systematic and consistent.
At least one other person should participate.
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Methods ofBehavior Change:Methods ofBehavior Change:Relapse PreventionRelapse Prevention
y Relapse occurs when a person stops a
healthy behaviour and goes back tounhealthy habits.
y High-risk situations increase the risk ofrelapse.
y Relapse prevention attempts to identify anddeal with potential high-risk situations.
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Health Fitness CounselingHealth Fitness CounselingCommunicationCommunication SkillsSkills SocialSocialsupportssupports
y Effective listening
Attend to verbal and nonverbal messages. Identify overt message and underlying meaning.
Practice responsive listening.
y Empathetic responding
Communicate understanding. Maintain nonjudgmental reactions.
Dont make assumptions.
Be honest and supportive.
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social reinforcementsocial reinforcement -- definitiondefinition
y The strengthening of a response with a
social reward such as a nod of approval, aparent's love or attention.http://www.mondofacto.com/facts/dictionary?social+reinforcement
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social reinforcementsocial reinforcement
y involves various sorts of access to and
interaction with othersy These interactions need to acceptable to
the individual, but still push boundaries
y Peer group development
y Peer assessments
Further reading Physical fitness andWellness
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attentional strategiesattentional strategies
y Take away the mystery of Exercise
y Reduce anxietyy Vary instructions
y Develop appropriate planning andreviewing of client
y Use differing behaviour and motivationalstrategies
y Encourage structured patterns of exercise
y Get clients organised
y Plan in relaxation